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Grape vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between grapes and mashed potato

  • Grapes have more manganese, vitamin K, and vitamin B1; however, mashed potato is richer in phosphorus and polyunsaturated fat.
  • Grapes cover your daily manganese needs 27% more than mashed potato.
  • Mashed potato has 6 times less vitamin B1 than grapes. Grapes have 0.092mg of vitamin B1, while mashed potato has 0.015mg.
  • Grapes contain less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of grapes is 49.

Specific food types used in this comparison are Grapes, american type (slip skin), raw and Fast foods, potato, mashed.

Infographic

Grape vs Mashed potato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more CopperCopper +14.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +632.7%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +49.7%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +490%
Contains more SeleniumSelenium +700%
~equal in Iron ~0.31mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +513.3%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +147.5%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin EVitamin E +121.1%
Contains more Vitamin B3Vitamin B3 +260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +139.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more CarbsCarbs +17.1%
Contains more ProteinProtein +161.9%
Contains more FatsFats +705.7%
Contains more OtherOther +121.1%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +5042.9%
Contains more Poly. FatPolyunsaturated fat +1215.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape Mashed potato
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape Mashed potato DV% diff.
Manganese 0.718mg 0.098mg 27%
Sodium 2mg 306mg 13%
Polyunsaturated fat 0.102g 1.342g 8%
Vitamin K 14.6µg 5.9µg 7%
Phosphorus 10mg 59mg 7%
Vitamin B1 0.092mg 0.015mg 6%
Vitamin B3 0.3mg 1.08mg 5%
Starch 12.1g 5%
Vitamin A 5µg 43µg 4%
Fats 0.35g 2.82g 4%
Vitamin C 4mg 0mg 4%
Vitamin B12 0µg 0.07µg 3%
Potassium 191mg 286mg 3%
Vitamin B2 0.057mg 0.015mg 3%
Protein 0.63g 1.65g 2%
Vitamin E 0.19mg 0.42mg 2%
Saturated fat 0.114g 0.577g 2%
Monounsaturated fat 0.014g 0.72g 2%
Zinc 0.04mg 0.22mg 2%
Fiber 0.9g 1.3g 2%
Magnesium 5mg 15mg 2%
Copper 0.04mg 0.035mg 1%
Selenium 0.1µg 0.8µg 1%
Vitamin B6 0.11mg 0.12mg 1%
Carbs 17.15g 14.65g 1%
Folate 4µg 9µg 1%
Choline 5.6mg 13.4mg 1%
Calories 67kcal 89kcal 1%
Net carbs 16.25g 13.35g N/A
Calcium 14mg 18mg 0%
Iron 0.29mg 0.31mg 0%
Sugar 16.25g 0.5g N/A
Vitamin B5 0.024mg 0%
Trans fat 0g 0.105g N/A
Tryptophan 0.003mg 0%
Threonine 0.017mg 0%
Isoleucine 0.005mg 0%
Leucine 0.013mg 0%
Lysine 0.014mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.013mg 0%
Valine 0.017mg 0%
Histidine 0.023mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Grape
9%
Mashed potato
Minerals Daily Need Coverage Score
15%
Grape
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 15.75g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.5)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 304mg)
Which food is lower in Saturated fat?
Grape
Grape is lower in Saturated fat (difference - 0.463g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.